Understanding Anxiety

Everyone has feelings of anxiety at some point in their life. Often we might feel anxious in non-life-threatening situations such as public speaking, financial stress, or personal relationships. It can range from mild unease to debilitating fear, impacting daily life and overall well-being.

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What is Anxiety?

Anxiety is an emotion characterized by feelings of tension, worry, nervousness, or fear about upcoming events or situations.

It becomes a disorder when these feelings are excessive, persistent, and interfere with daily life. Common types of anxiety disorders include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias.

Anxiety is a typical response by the brain when it struggles to correct prediction errors. Our brain predicts all the time what will happen next to keep us alive. When it predicts well and our predictions are met, we feel safe and relaxed. When we mispredict, the uncertainty makes our system respond to cope by tensing muscles, elevating heart rate, sweating, or overthinking. Then the brain keeps collecting more data from the outside world (exteroception) and the inside body (interoception) to adjust. It may recalibrate and calm down or if it struggles to correct the prediction error, we feel more anxious.

Chronic anxiety can arise from a variety of factors (examples) which are essentially all connected to mitochondria (small cell structures) health:

• Genetics: A family history of anxiety can increase the likelihood of developing an anxiety disorder.
• Environmental Stress: Trauma, ongoing stress, and life changes can trigger or worsen anxiety.
• Personality Traits: Certain traits, such as being highly conscientious or having a low tolerance for uncertainty, can predispose individuals to anxiety.
• Medical Conditions: Some medical conditions, such as thyroid disorders or heart arrhythmias, can cause symptoms similar to anxiety.
• Hormones: Hormone changes can lead to feeling more anxious.
• Strategies to Overcome Anxiety = Healthy Mitochondria

While anxiety can be overwhelming, several evidence-based strategies can help manage/reduce its impact and rebuild/maintain the health of mitochondria:

• Mindfulness and Meditation: Practices like mindfulness meditation can help increase awareness of the present moment, reduce rumination, and decrease the intensity of anxiety.
• Physical Activity: Regular exercise boosts endorphins and other neurotransmitters that improve mood and reduce anxiety.
• Regular Quality and Quantity of Sleep:  Sleep is a key component of healthy mitochondria. At night the body and brain recover and rebuild.
• Healthy Diet: a balanced diet and limited caffeine, alcohol, and processed sugar consumption can help regulate mood and reduce anxiety symptoms.
• Breathing Exercises: Deep breathing exercises can activate the parasympathetic nervous system, which promotes relaxation and counters the "fight or flight" response.
• Social Support: Engaging with supportive friends, family, or support groups can provide reassurance and reduce feelings of isolation.
• Cognitive Behavioral Therapy (CBT): CBT is a well-researched form of psychotherapy that helps individuals identify and change negative thought patterns and behaviors associated with anxiety.

For some individuals, medication can be helpful. Antidepressants, anti-anxiety medications, and beta-blockers may be prescribed based on the specific type of anxiety. Keep in mind that medication may negatively impact mitochondria health

Anxiety, while natural, can become overwhelming if left unchecked. Understanding the science behind anxiety and recognizing the factors that contribute to it can empower you to take proactive steps toward managing your mental health. By employing evidence-based strategies such as therapy, mindfulness, lifestyle adjustments, and social support, it's possible to effectively manage and reduce the impact of anxiety, enabling a more fulfilling and balanced life.